CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
1min Easy Row or Bike or Mountain climbers
30sec Rotating Scorpions
1min Moderate Row or Bike or Mountain Climbers
30sec Full squat T-spine rotation
1min Hard Row or Bike or Mountain Climbers
B. Mobility
Hip 90/90
45sec/side
https://www.youtube.com/watch?v=bGV0J-ESgb4
C. Specific
2 sets
5 Banded Y OH Squat*
5/leg Glute bridge
5 Box Jump + step down
5 Muscle snatch
*https://www.youtube.com/watch?v=I-zwPJgcbBw
Weightlifting
A: Snatch (5 x 1+2)
5 sets
1 Power Snatch
2 Squat Snatch
@65-65-70-70-70% (NO TNG)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 11minutes
11 Thrusters @95/65lbs
55 Double-unders
Cool down
Lower body flow
be creative here. You can use the movements in our video and add in your own. The goal with these flows is to relax, stretch and reflect on our bodies.